Win the Belly Fat War One Bite at a Time
By Sandy Schroeder
Heading into summer may be the perfect time to declare war on belly fat, and Prevention has some suggestions on how to do it. They tell us to start with natural hunger and sleep patterns to shut down cravings, accelerate energy and burn fats to get results. Here’s the plan.
- Get a good night’s sleep to melt belly fat
- Eat the right foods at the right time
- Choose specific foods to encourage sleep and weight loss
Change the Evening Lights
Close the door on electronics at night. Shut down the blue light from laptops and phones, and stimulation from the TV. Block outside light with blackout curtains. Make your bedroom a sleep retreat.
Remodel Daily Habits
Cut out caffeine by early afternoon, don’t drink alcohol or smoke within two hours of bedtime, and find the foods that encourage sleep such as these.
Discover tart cherries - Buy Montmorency cherries and nibble a few before bedtime, or drink tart cherry juice to provide melatonin, the sleep hormone. One study found individuals who drank eight ounces of tart cherry juice in the morning and eight more ounces in the evening for two weeks slept more soundly. FWIW, corn and bananas are also good sources of melatonin.
Eat nuts, black beans, lentils and bran - All of these foods are loaded with magnesium. If the body does not get enough magnesium the regulation of melatonin is thrown off and sleep is upset. Researchers say not getting enough magnesium may cause the body to crave carbs and may be involved in SAD, the depression brought on by long low-light winters. You may want to check with your doctor to learn more about magnesium supplements, too.
Get omega-3s in fish, walnuts, dark leafy greens and flax seed - Shortages of omega-3 fatty acids can impact the body’s production of melatonin and create more sleep issues. A diet rich in omega-3s helps the heart, lowers the risk of dementia, and often keeps the body filling full longer. Enjoy salmon, halibut, and sardines. Fish and flax seed oil supplements work, too.
Get calcium in milk, sardines, fortified OJ, tofu, kale and spinach - Researchers at the University of Alabama at Birmingham studied the diets of over 100 premenopausal women and found for every 100 milligrams of calcium that they consumed -- a half-cup of soft frozen yogurt -- they lost an inch of intra-abdominal fat. That is the fat that surrounds internal organs and is linked to cancer and heart disease. Calcium also soothes muscle pain and cramps as it helps relax nerves.
To learn more about your health, wellness, and fitness, see your local chiropractor at The Joint Chiropractic in Tampa, Fla.